MGW intervals + accessory

2 rounds as warm-up:
10 scap push-ups
10 scap pull-ups
10 pvc overhead squats
+
Every 5:00 for 30:00 (6 sets):
run to 3rd pole & back or 350m row/ski or 700m bike erg
9 pull-ups or 9 Australian CTB pull-ups or 3-4 muscle-ups (your choice bar/ring)
3 squat cleans or 3 squat snatches
*intent is smooth gymnastics & building to a tough final 1-2 sets on the barbell while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least :90 rest each interval
+
3-5 sets:
:30 hollow hold
12-15 band tricep pressdowns
OR
mobility work